27 Best Exercises for Strong Arms

Arm exercises strengthen and tone your muscles and generally have a positive impact on your health. A study published in 2018 found robust lower arm and "grip strength" reduced the risk of heart and respiratory diseases, as well as some types of cancer.

This 30-day challenge includes arm workouts that will help strengthen your biceps, triceps, and forearm muscles while boosting your muscular endurance. It also involves core and cardio work.

Arm Muscles 

Each of your arms consists of 24 muscles, which help move and flex your arms. Key muscle groups that you work while exercising your upper body include:

• Biceps: This is the large muscle in the anterior (toward the front of your body) compartment of your upper arm. Your biceps have two heads: a short head and a long head. This muscle helps move and flex your elbow and forearm.
• Forearm extensors: These muscles are located in the posterior (toward the back of your body) compartment of your forearm. Extensor muscles help extend your wrist and fingers.
• Forearm flexors: These muscles are located in the anterior compartment of your forearm. Flexor muscles help bend your wrist and fingers.
• Triceps: This is the large muscle in the posterior compartment of your upper arm. The triceps have three heads and help extend and flex your elbow and shoulder.

Tips 

This 30-day arm workout challenge involves doing three sets of each exercise and 10–15 reps of each exercise per set. You'll work your biceps and forearm muscles with curls and target your triceps with dips. Other exercises like planks and weighted shadowboxing work your core muscles and get your heart pumping.

You'll build up to doing more exercises. You'll only do the exercises from day one on that day, for example, and then the exercises from day one and two on day two. You'll do the exercises from days one to three on day three and so on.

This schedule also includes one day of rest every five days. Rest days allow your muscles to regenerate and help you avoid injuries. You would do the exercises from days one to four and six on day seven, for example, with a rest day on day six.

Start with weights that make it difficult to complete the final couple of reps. You are at the right level if you feel some fatigue by the end of the exercise. If you are new to these exercises, you'll want to use lighter weights, about one or two pounds. You can try challenging yourself with heavier weights as your strength increases. Build up to three or five pounds or more if you feel comfortable.

1. Bicep Curls + Isometric Hold

This move targets your biceps and forearm muscles. Here's how to do it:

1. Stand tall with your feet hip-width apart, a dumbbell in each hand at your sides, palms facing forward.
2. Bend your elbows and, slowly and with control, curl the weights toward your shoulders without moving your upper arms.
3. Pause and then slowly lower back down to start.
4. Pause when the weights reach 90 degrees and hold for 10 seconds on the last rep.

2. Triceps Pulses + Hold

Work your triceps by following these steps:

1. Stand with your feet hip-width apart, a dumbbell in each hand at your sides, palms facing in.
2. Bend your knees slightly and hinge at the waist to lower your torso slightly.
3. Reach your arms straight back until they are slightly higher than your torso. Squeeze your shoulder blades.
4. Pulse your arms back from this position. Each pulse is one rep.
5. Hold your arms back for 10 seconds on the last rep.

3. Dumbbell Overhead Press

These dumbbell overhead presses will target your triceps, as well as your chest and shoulder muscles. Here's how to do it:

1. Stand with your feet shoulder-width apart, a dumbbell in each hand, bending your arms slightly. Position your hands slightly wider than your shoulders, palms facing your body.
2. Press the weights straight up, twisting them so your palms face forward at the top.
3. Reverse the motion to return to start.

4. Plank Row

A plank row works your biceps while engaging your core muscles. Follow these steps to do it:

1. Get into a straight-arm plank with your hands resting on the dumbbells, palms facing in.
2. Pull your right elbow up until it passes your torso, pushing the left dumbbell into the floor.
3. Lower and repeat on the opposite side. That's one rep.
4. Drop to your knees if this movement is too hard.

5. Hammer Curls

Work the muscles at the front of your arms with these steps:

1. Stand tall with your feet hip-width apart, a dumbbell in each hand at your sides, palms facing in.
2. Bend your elbows and curl the weight toward your shoulders.
3. Pause and then slowly lower back down to the start.

6. Triceps Dips or Tricep Push-Ups

Tricep dips will get your heart pumping while targeting your triceps. Here's how to do it:

1. Sit on the edge of a bench or chair with your knees bent and feet flat on the floor.
2. Place your palms next to your thighs, fingers gripping the edge.
3. Scoot forward until your hips and butt are off the bench or chair, keeping your arms straight.
4. Bend your elbows and lower hips until your upper arms are parallel to the floor. Push back to the start.
5. Extend your legs straight out to make this movement harder.

Alternatively, you can replace tricep dips with tricep push-ups. To do these:

1. Start in a plank position with your hands in line with your shoulders. You can be on your toes or modify the push-up by keeping your knees on the ground.
2. When you lower your body in the lower push-up position, keep your elbows pointing to the sky and as close to your torso as you can. This will target the triceps.
3. Lower your body and try not to touch the ground. Try to keep your back and hips in line, and avoid dipping or raising your hips.
4. Push back up to your starting position.

7. Single-Arm Press in Lunge

Presses work your triceps, while lunges involve your lower body. Follow these steps to do a single-arm press in lunge:

1. Start in a lunge with your right leg in front of your left and a dumbbell in your right hand just outside of your shoulder. Bend your right arm slightly and position your hand slightly wider than your shoulder, palm facing your body.
2. Press the weight overhead until your arm is straight, keeping your abs tight.
3. Slowly lower back to the start.
4. Do one full set and then repeat on the opposite side.

8. Plank Up/Downs

This plank variation engages your core muscles and adds a bit of cardio to your workout. Here's how to do it:

1. Form a straight-arm plank. Lower your right elbow to the ground, followed by your left, coming into a forearm plank.
2. Place your right hand on the ground directly beneath your right shoulder and straighten your right elbow. Repeat on the left side, pushing back up into a straight-arm plank. That's one rep.
3. Continue reps, alternating what arm goes first each time.

9. Crossbody Curls

Work your biceps and forearm muscles by following these steps:

1. Stand tall with your feet shoulder-width apart, a dumbbell in each hand at your sides, palms facing in.
2. Keep your elbows glued to your sides, then raise the right dumbbell toward your left shoulder.
3. Return to the start and raise the left dumbbell toward the right shoulder. That's one rep.

10. Dumbbell Triceps Overhead Extension

You'll not only target your triceps but your core muscles with this move:

1. Stand tall with your feet hip-width apart and arms overhead, holding a dumbbell between your hands.
2. Keep shoulders down and back, engage your core, and point your elbows forward. Bend your elbows and allow the dumbbell to lower down behind your head.
3. Extend your arms up to bring the weight back overhead.

11. Sit-Up to Overhead Press

Follow these steps to engage your core muscles while working your triceps:

1. Lie face-up, holding a dumbbell between both hands, your arms extended in front of your chest.
2. Bend your knees and place your feet firmly on the ground.
3. Sit up, raising your torso toward your knees as you lift the weight and press it overhead.
4. Slowly reverse the motion to return to the start.

12. Plank Shoulder Taps

This plank variation works several muscles in your arms, back, chest, and core. Here's how to do it:

1. Get into a straight-arm plank with your hands under your shoulders.
2. Lift your right hand and tap your left shoulder, keeping your hips square.
3. Return to the start and repeat with the opposite side. That's one rep.

13. Weighted Shadowboxing

Try adding some weights to shadowboxing for a cardio move that also strengthens your arms:

1. Stand with your legs shoulder-width apart, knees slightly bent, left foot facing forward, and right foot slightly turned out, with a dumbbell in each hand.
2. Hold your right hand by your chin and your left hand in front of your face.
3. Punch with your left hand, twisting your hand so that your knuckles are up and your palm is down.
4. Bring your arm back in to start and then pivot on the right foot as you punch with your right hand, twisting it so that knuckles are up and palm is down.
5. Bring your arm back in. That's one rep.

14. Triceps Kickback

Here's how to do another move that helps strengthen your triceps:

1. Stand with your feet hip-width apart and a dumbbell in each hand.
2. Bend your knees, hinge at the waist, and lean your torso forward slightly.
3. Bend your elbows, bringing the dumbbells to your sides so your upper arms are parallel to the floor.
4. Press the dumbbells back to straighten your arm as you squeeze your triceps.
5. Reverse the motion back to start.

15. Front Raises to Lateral Raises

This move engages your chest and shoulder muscles. Be careful with this exercise, as it can be straining on the neck muscles. You may want to use a lighter weight.

1. Stand with your feet hip-width apart, a slight bend in your knees, and a dumbbell in each hand at your sides.
2. Lift the dumbbells straight out in front of you, with control, until they reach shoulder height.
3. Slowly lower back to the start and then, with control, lift your arms out to the sides until they reach shoulder height.
4. Slowly lower back to start. That's one rep.
5. Hold out in front and then out to sides for a count of 10 each on the last rep.

16. Plank to Side Snatch

This plank variation targets your obliques, which are located on the sides of your abdomen. Here's how to do it:

1. Get into a straight-arm plank with your hands under your shoulders, each hand gripping a dumbbell, with your feet wider than your shoulders.
2. Engage your core and, in a single movement while keeping arms straight, twist at the waist and allow your toes to pivot. Lift your left hand out and up overhead.
3. Lower your arm down to return to the plank.
4. Do one full set, then repeat on the opposite side.

17. Dumbbell Sprints

Here's another way to add cardio while working your arms:

1. Stand tall with your feet hip-width apart, a dumbbell in each hand at your sides, palms facing in.
2. Keep your core tight, and then swing your right arm up and left arm back, bending your elbows.
3. Swing your left arm up and your right arm back. That's one rep.
4. Alternate rhythmically back and forth. Your arms will mimic running form.

18. Skull Crushers

This move targets your triceps and forearm muscles. Here's how to do it:

1. Lie face-up with your knees bent, feet on the floor, and arms extended straight up in line with your shoulders, a dumbbell in each hand, palms facing in.
2. Slowly bend your forearms back from your elbow, lowering the dumbbells to your ears.
3. Return to start by raising the dumbbells back up, pressing your lower back into the floor.

19. Push-Ups

Try this classic bodyweight move to work your triceps and shoulder muscles:

1. Get into a straight-arm plank with your hands under your shoulders, feet hip-width apart, and your core tight.
2. Bend your elbows to your lower body until your chest nearly touches the floor.
3. Pause and then push yourself back up.
4. You can drop to your knees if full push-ups are too challenging. Just make sure to keep your core engaged.

20. Upright Rows or Dumbbell High-Pulls

Upright rows engage your core muscles. Follow these steps:

1. Stand tall with your feet hip-width apart and a dumbbell in each hand in front of your thighs, palms facing your thighs.
2. Bend your arms to raise the dumbbells straight up, leading with your elbows, until the dumbbells reach shoulder height.
3. Pause briefly at the top and then slowly lower back to the start.

Alternatively, you can replace upright rows with dumbbell high-pulls. To do this:

1. Stand with your feet hip-width apart and a dumbbell in each hand in front of your thighs, palms facing your thighs.
2. Bend your knees slightly. In one movement, carefully stand tall while pulling the dumbells to shoulder height, focusing on rotating your shoulders outward.
3. Pause briefly at the top and then slowly lower back to the start.

21. Zottman Curls

Follow these steps to work your biceps:

1. Stand with your feet hip-width apart and a dumbbell in each hand in front of your thighs, palms facing forward.
2. Curl the dumbbells toward your shoulders without moving your upper arms, slowly and with control.
3. Rotate your wrists inward until your palms face forward at the top of the curl.
4. Maintain this position and lower the dumbbells back down slowly and with control.
5. Rotate your wrists and the dumbbells back to the starting position. That's one rep.

22. Bent-Over Row

This move involves your back muscles. Here's how to do it:

1. Stand with your feet hip-width apart, a slight bend in your knees, and a dumbbell in each hand, palms facing in.
2. Hinge at your waist and lower your torso slightly, allowing your arms to hang down.
3. Keep a flat back, and then squeeze your shoulder blades and bend your elbows, pulling the dumbbells to the sides of your ribs.
4. Slowly lower your arms back to the start.

23. Dumbbell Criss Cross

Work your core and lower back muscles with this move:

1. Stand with your feet hip-width apart and a dumbbell in each hand, arms bent at 90 degrees.
2. Keep your elbows close to your body. Bring the weights into the midline of your body and cross your right dumbbell over the left.
3. Return to the start and repeat, this time crossing the left dumbbell over the right. That's one rep.

24. Alternating Dumbbell Bench Press

This move targets your triceps and shoulder muscles. Follow these steps to do it: 

1. Lie face-up on a bench, holding a dumbbell in each hand a few inches over your chest so the dumbbells are nearly touching, palms facing in.
2. Press one dumbbell up until your arm is fully extended. Pause and then slowly lower the dumbbell back to the start.
3. Repeat on the opposite side. That's one rep.

25. Military Press Jack

Add a bit of cardio into your workout with this move:

1. Stand with a dumbbell between your hands, with your forearms vertical and your hands in front of your chest, palms facing in.
2. Jump your feet out while pressing the dumbbell straight up overhead.
3. Bring the dumbbell back down in front of your chest as you jump your feet back together, performing the move in one seamless motion. That's one rep.

26. Weighted Arm Circles

You'll target your biceps and triceps at the same time with this move. Be careful with this exercise, as it can be straining on the neck muscles. You may want to use a lighter weight. Here's how to do it:

1. Stand tall with your feet shoulder-width apart and a dumbbell in each hand at your sides.
2. Raise your arms up, extending them out to the sides, palms facing down.
3. Engage your core and then make small circles forward with your arms. Each circle is one rep
4. Reverse the motion to make small circles backward halfway through each set.

27. Front Press Jack

Finish off the challenge with this cardio move:

1. Stand tall with a dumbbell between your hands, with your forearms vertical and your hands in front of your chest, palms facing in.
2. Jump your feet out while pressing the dumbbell straight out in front of your chest.
3. Bring the dumbbell back in toward your chest as you jump your feet back together, performing the move in one seamless motion. That's one rep.

A Quick Review

The Centers for Disease Control and Prevention (CDC) advises two days of muscle-strengthening activities per week to help build and maintain muscle mass and strength. Try this 30-day arm workout challenge—which targets your biceps, triceps, forearm muscles, and more—to help meet that goal. Strong arms can make you feel confident and make it easier to do activities like tennis and swimming.